Read the label

It can sometimes be confusing when trying to work out how many calories, or grams of fat, etc are in any given product.  It is not helped by the fact that many major supermarkets have their own colour system to indicate these levels.

The best way to check your product is to look at the nutrition label on the packaging and check the values for 100 grams.  This way you will be comparing like for like.  All very well, but what does this mean?

You need to know if the values for fat, sugar and salt are high so you can make an informed decision based lifestyle goals you have.  Lets look at some values per 100 grams of product.

   Low                                 Medium                                 High

Fat                       Less than 3g                     Between 3-20g                      More than 20g

Saturated Fat        Less than 1.5g                  Between 1.5-5g                     More than 5g

Sugars                  Less than 5g                     Between 5-15g                      More than 15g

Salt                      Less than 0.3g                  Between 0.3-1.5g                  More than 1.5g

Now you are armed with this information it's time to put it into practice.  Next time you go food shopping try and take a little more interest in the nutrition label.  You may surprise yourself!

Don't be caught out by the zero fat products.  Flavour has to come from somewhere and if it's not fat then it will be sugar!

Nutrition labels will also show a Guideline Daily Amount (GDA) of 2000 calories (Kcal).  This is the average amount of calories for women (in the UK).  Your own calorie needs may differ as they will be based upon gender, weight, height, age and activity level.

Enjoy!

   

3 common mistakes in weight loss

There can be many pitfalls in your desire to lose weight.  Read on because what you'll find out will help you avoid the 3 common mistakes in weight loss.


1. Too much too soon


Excessively restricting your calorie intake may seem good at the start but after a few weeks your weight loss will plateau. You'll then believe the 'diet' isn't working so revert to the norm. The problem is, your body thought there was a famine and slowed down your metabolism. Oh no! More weight gain as you eat what you ate before but with a less efficient body.

Cut your calorie intake by 20% and aim to lose 1Lb to 2Lb each week. This is the best long term solution to weight control.


2. Fat is bad and should be avoided


Not all fat was created equal. Monounsaturated fat lowers bad cholesterol, 'LDL' without affecting the good 'HDL'. Polyunsaturated fat can reduce the risk of heart disease if taken in moderation. Saturated fat, in excess, can block your arteries which will result in high blood pressure or worse.

Try to lower your consumption of saturated fat and also avoid Trans or Hydrogenated fat. Trans fat is formed artificially during the process of turning vegetable oil, liquid, into a hardened fat. Trans fat is found, in very small amounts, naturally in some processed meats.

Do not take the zero fat option as these products are laden with sugar and, or, artificial sweeteners in order to give it flavour. The high sugar content will play havoc with your glucose and insulin levels. Low fat is 3 grams in every 100 grams of product.


3. I don't have a plan


Fail to plan and plan to fail!

If you don't have a plan then your weight loss desire will have no focus. You will dabble with a few ideas or the latest celebrity diet and give up. Write down your weight loss goals. What do you want to achieve? What is your target weight? How will you go about reaching your goal?

Visit your plan regularly to check you are on target and meeting your goals. Give yourself a non-food treat every time you reach a goal.


Avoid the 3 mistakes and your weight loss desire will become a reality.

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Resolution revolution

It's that time of the year again, celeb fitness DVDs, magic diet magazine articles and get fit gadgets. It will all be over by the end of January ready to commence again next year!

If you have set yourself a New Year resolution to improve fitness, lose some weight or attain a healthier lifestyle then good luck.  Before you set off on your quest you must ask yourself, 'Do I really want it?' You might think that it's a strange question to ask but any change has to come from within you. External factors such as comments from friends or loved ones will not provide the drive you need. If you are not committed and don't have a plan of action with well defined achievable goals you may be in the 'give up February' group. You know what they say, 'Fail to plan - plan to fail'.

So you are now ready. Start as you mean to go on, with a positive mind set.  Sure, it may be difficult to begin with but I bet you are thinking of the things you will have to give up ...right? Change that round immediately. Think of the things you will gain; more energy, more confidence, better health, slimmer body...the list can go on and it is all achievable.

It's there waiting for you right now. Are you ready?
Commitment - check
Plan - check
Achievable goals - check
Positive mind set - check.
Now go get it and have a happy and healthy 2012.